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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
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Quick and Easy Coleslaw

Posted by Jenna Smith -

I'm pleased to introduce a guest blogger today!  Rebecca Kaplan-Shank is a dietetics student at Illinois State University.  Lucky for me, she has decided to do her professional practice experience with University of Illinois Extension.  Here is her spin on a delicious side dish!

Let's be honest; there aren't a lot of ways to get cabbage into your family's diet. Why not change that with this quick and easy coleslaw?

It's highly customizable based on your family's needs and tastes. You can easily swap lite for regular mayonnaise, use any variety of mustard you like (though I personally wouldn't experiment with the grainy types!), change the ratio of cabbages and carrots, adjust the salt or sugar if they don't fit into your diet. Fruit is a great addition too! I've had some great coleslaw with mango and pineapple in them.

To prep the cabbage, peel off a few outer layers, then cut it into quarters through the core. A sharp knife and a steady hand are vital for this! Cut out the solid core and then slice very thinly. Some people shred their cabbage on a grater or in the food processor, but I find I like the texture better this way, and the cabbage seems to leak less water into the dressing. To make this even quicker, look for pre-cut cabbage or coleslaw mix and bagged shredded carrots in your produce section.

The red cabbage isn't just here for the color! In addition to the beautiful contrast it adds, it also has a slightly different, sweeter flavor than green cabbage, but more importantly, it provides significantly more vitamins A and K.

This will last around three days in the refrigerator. It's still safe to eat at that point, but you'll find that the cabbage has given up a fair amount of liquid by that time, and the dressing will be fairly runny.

Quick and Easy Coleslaw (Printable PDF)

¼ cup mayonnaise

¼ cup low-fat plain yogurt

2 Tablespoons mustard (any smooth variety)

2 Tablespoons lemon juice

1 teaspoon salt

1 teaspoon sugar

Half of one head of green cabbage, sliced thin (about one pound) One quarter of one head of red cabbage, sliced thin (about half a pound)

1 ½ cups shredded carrot


1. Whisk together mayonnaise, yogurt, mustard, lemon juice, salt, and sugar until smooth.

2. Mix together vegetables, then mix with dressing until everything is evenly coated.  Refrigerate.

Yield: 10 servings

Nutrient Analysis: 73 calories, 5g fat, 1g saturated fat, 330mg sodium, 7g carbohydrate, 2g fiber. 62% RDA Vitamin A, 18% RDA Vitamin K.

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